Welcome to First This, a short mindfulness practice and message for any time.

I'm Catherine Nikolai, and I'm so glad you're here.

For our practice today, you can be in any posture or position that you like.

Maybe it's where you already are. Or maybe you feel the need to move or shift. And so you do.

And that goes for any time we are together here.

Sometimes there is this idea when we meditate

that we need to be completely still,

even that it is a sign of superior meditative skills, and believe me, I put that whole thing in quotes,

to be like a statue when you practice, transcending silly human experiences like an itch or a foot that's fallen asleep.

I find that when I try to do that, I end up so focused on what I'm trying to ignore that it's

all I can feel. Plus, stillness isn't an option for all bodies. So don't get hung up.

If you need to move, you will.

It's as simple as that.

Let's take a deep breath in through the nose.

And out through the mouth.

Nice. Again, in and out.

Good.

So let's feel this moment.

We often start by focusing on breath. But let's try a different approach today.

There are sensations all over your body,

across your skin and deeper into your tissues.

And feeling those sensations

...